YOU GAIN STRENGTH, COURAGE, AND CONFIDENCE BY EVERY EXPERIENCE, ESPECIALLY WHEN YOU STOP TO LOOK FEAR IN THE FACE. YOU MUST DO THE THING YOU THINK YOU CANNOT DO.

Saturday, August 18, 2012

Achieving And Maximizing

There are three types of goals to help you achieve and maximize your efforts on both a physical and mental level. You must treat goals as one of the most important components of building a solid healthy lifestyle. Goals will and should change as YOU make changes in your life. Take care of the details and enjoy your process of goal setting and goal achieving. OUTCOME GOALS...This is the overall final result you wish to achieve. Example of this type of goal is becoming fit enough to compete and win a 5k race.PERFORMANCE GOALS...These are goals that identify then end result of a performance or challenge. Example of this goal would be to increase lean body mass and endurance to shorten 5k practice times.PROCESS GOALS...These are the most important goal of them all. They involve the most detail. These goals specify the behaviors an individual will focus on to better their MENTAL and PHYSICAL HEALTH. An example would be working on running form, eating a sound diet that coordinates with a 5k goal, getting proper rest, and choosing specific lifting that will help your performance.So remember it is important to set goals for yourself...it helps you to stay on track but also gives you a structured plan to achieve your ultimate challenge. Never underestimate what you can do....You can do anything you set your mind to.Love, Dofitness

"Knowing is not enough; we must apply. Willing is not enough; we must DO." - Johann Von Goethe We must understand that int...

Power Of Your Heart

The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the HEART. -Helen Keller

Be Unique. Represent....YOU!

Abdominal Challenge #1

NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!

Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec

Core Plank- 30 seconds

Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec

Core Plank- 1 minute

Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec

Core Plank- 1 minute 30 sec

Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec

Core Plank- 2 minutes

Abdominal Challenge #2

DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed

Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.2)Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.3)Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.4)Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.5)Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.6)M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.7)Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot. 9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time. 11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.14) Concentric- when muscles contract or shorten.15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.16) Eccentric- when muscles lengthen while maintaining tension.17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves. 19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.

If You Want To Be Tough, You Are The Only One That Can Get You There!

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS: The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.

POWER THOUGHT OF THE DAY

NEVER GIVE UP IN WHAT YOU BELIEVE IN.

POWER THOUGHT OF THE DAY

POWER THOUGHT OF THE DAY

"When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life."Borysenko, J. Saying Yes to Change. Pg. 173.

DOFITNESS SPECIAL

NEVER STOP DREAMING AND ALWAYS KEEP DANCING

"We don't have a clue as to what people's limits are. All the tests, stopwatches, contests, and finish lines in the world can't measure human potential.
When someone is pursuing their dream, they'll go far beyond what seems to be their limitations. The potential that exists within us is limitless and largely untapped. When you think of limits, you create them.

PERFORMANCE

I HOPE YOU DANCE/PART 1

I hope you never lose your sense of wonder. You get your fill to eat but always keep that hunger. May you never take one single breath for granted. God forbid love ever leave you empty-handed. Whenever one door closes, I hope one more opens. Promise me that you'll give faith a fighting chance. And when you get the choice to sit it out or dance. I HOPE YOU DANCE!

I HOPE YOU DANCE/PART 2

I hope you never fear those mountains in the distance. Never settle for the path of least resistance. Livin' might mean takin' chances but they're worth takin'. Lovin' might be a mistake but it's worth makin'. When you come close to sellin' out reconsider. And when you get the choice to sit it out or dance. I HOPE YOU DANCE.

I HOPE YOU DANCE/PART 3

Time is a wheel in constant motion always rolling us along. Tell me who wants to look back on their years and wonder where those years have gone. Wonder why I didn't I follow all my dreams. Why I didn't believe that I could do anything that I set my mind to. So my message to you is to NEVER GIVE UP and to NEVER HOLD BACK. ALWAYS GO FOR IT AND I HOPE THAT YOU WILL CONTINUE TO DANCE IN LIFE!